Kid-Friendly Snack Recipes with Chia Seeds

Chia seeds can help you ensure that your children get good nutrition throughout the day. Try the following ways to include chia at kids’ snack time:

• Trail mix: Add a couple spoons of chia throughout the mix.

• Yogurt: Mix chia through their favorite yogurts.

• Fruit: Dip cut-up pieces of fresh fruit into a bowl of chia.

• Cheese: Add chia to a grilled cheese sandwich.

• Whole-grain cereal: Sprinkle chia over healthy cereals.

• Fruit smoothie: Add milled chia to the smoothie and blend.

Mini Pizzas

Credit: ©iStockphoto.com/bernashafo

Preparation time: 5 minutes

Cook time: 10 minutes

Yield: 6 servings

1 tablespoon olive oil

1 small onion

One 15-ounce can chopped tomatoes

2 tablespoons tomato paste

1/2 cup vegetable stock

1 teaspoon soft brown sugar

1 teaspoon balsamic vinegar

1 teaspoon dried oregano

2 tablespoons milled chia seeds

Salt, to taste

Pepper, to taste

6 small round pitas

6 cherry tomatoes

1 red or yellow bell pepper

18 pieces of pepperoni

1/4 cup olives

1 cup grated mozzarella cheese

1/4 cup sweet corn

1. In a medium frying pan, heat the oil over medium heat.

2. Chop the onion, add it to the frying pan, and cook for 5 to 6 minutes.

3. Add the chopped tomatoes, tomato paste, vegetable stock, brown sugar, vinegar, and oregano, and cook for another 10 minutes.

4. Remove from the heat, and transfer to a blender. Add the milled chia seeds and blend until smooth. Season with salt and pepper.

5. Preheat the broiler to high.

6. Toast the pitas under the grill for 2 to 3 minutes and remove.

7. Spread the pizza sauce evenly among the 6 pitas and store any remaining sauce covered in the refrigerator for up to three days.

8. Cut the cherry tomatoes in half if you’re using them for eyes as part of a face. Thinly slice the bell pepper.

9. Top each pita with a mixture of the tomatoes, bell pepper, pepperoni, olives, cheese, and corn, making faces if you feel like it.

10. Place under the grill for approximately 4 minutes, until the cheese melts.

Per serving: Calories 236 (From Fat 92); Fat 10g (Saturated 4g); Cholesterol 21mg; Sodium 748mg; Carbohydrate 27g (Dietary Fiber 4g); Protein 10g.

Cheesy Chia Potato Skins

Preparation time: 15 minutes

Cook time: 1 hour 10 minutes

Yield: 8 servings

2 large baking potatoes

1 tablespoon olive oil

4 strips bacon

1/2 teaspoon paprika (optional)

1/4 cup grated cheddar cheese

1/4 cup grated mozzarella cheese

3 scallions, chopped

2 tablespoons whole chia seeds

1⁄3 cup sour cream

2 tablespoons fresh chives, chopped

1. Preheat the oven to 400 degrees F.

2. Scrub the potatoes clean, prick with a fork all over, and brush with the oil. Place in the oven and bake for 40 minutes, until cooked through.

3. Cut the bacon into small pieces, and place in a medium frying pan. Cook for 5 to 6 minutes, tossing occasionally, until the bacon is lightly browned.

4. Cut the potatoes in half, and scoop out the flesh with a spoon, leaving a thin layer of potato so that the skins remain firmly intact.

   Cut each potato in half again lengthways, to make wedges. Place the potatoes on a baking sheet and sprinkle the paprika over the potatoes (if desired). Top with half the bacon pieces.

5. In a small bowl, mix the cheddar and mozzarella cheeses, scallions, and chia seeds. Sprinkle the mixture over the potatoes. Top with the remaining pieces of bacon.

6. Return the potato skins to the oven until golden and crispy.

7. Meanwhile, in a separate bowl, mix together the sour cream and chives. Serve the dip alongside the potato skins.

Per serving: Calories 119 (From Fat 69); Fat 8g (Saturated 3g); Cholesterol 15mg; Sodium 123mg; Carbohydrate 8g (Dietary Fiber 2g); Protein 5g.